Tomato, chickpea and barley salad

Summary

Dive into a nourishing bowl of Tomato, chickpea and barley salad. It’s a perfect blend of flavors and textures that will reinvigorate your taste buds and nourish your body. Get ready to prepare this dish in just a few simple steps.

Ingredients

• Tomatoes: 3 large ones, diced (3 large tomatoes)
• Chickpeas: 1 can, drained and rinsed (400g/14 oz)
• Barley: 1 cup, uncooked (200g/7 oz)
• Cucumber: 1 medium, diced (150g/5.3 oz)
• Red onion: ½, finely chopped (70g/2.5 oz)
• Olive oil: 2 tablespoons (30ml)
• Lemon juice: from 1 lemon (3 tablespoons/45ml)
• Fresh parsley: ¼ cup, chopped (15g/0.5 oz)
• Salt: to taste
• Black pepper: to taste

time needed for Tomato, chickpea and barley salad

Time: 45 minutes total (15 minutes preparation, 30 minutes cooking)

Serves: 4

Nutritional Facts (per serving)

• Calories: 320
• Protein: 9g
• Carbohydrates: 50g
• Fiber: 12g
• Sugars: 8g
• Fat: 8g
• Saturated Fat: 1g
• Sodium: 80mg

Instructions

1. Start by cooking the barley. In a pot, bring 3 cups of water to a boil. Add the barley and simmer on low for about 30 minutes, or until tender and the water has been absorbed.
2. While the barley is cooking, prep your other ingredients. Dice the tomatoes, cucumber, and chop the red onion.
3. In a large mixing bowl, combine the drained chickpeas, diced tomatoes, cucumber, red onion, and cooled barley.
4. In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper to make the dressing.
5. Pour the dressing over the Tomato, chickpea and barley salad mixture. Mix well to ensure all ingredients are coated evenly.
6. Finally, stir in the freshly chopped parsley.

Tips

1. For a more intense flavor, let the Tomato, chickpea and barley salad sit for an hour in the fridge before serving.
2. Swap out parsley for fresh mint or basil to give a different herby twist.
3. If you want some crunch, consider adding roasted nuts or seeds on top.

Serving Suggestions

• This Tomato, chickpea and barley salad is best served chilled, but you can also enjoy it at room temperature.
• Pair it with grilled chicken or fish for a protein boost.
• Perfect for picnics and summer outings.

Get ready to dive into this delectable dish. This Tomato, chickpea and barley salad will not only fill you up but will also provide a burst of flavors, making your mealtime exciting. Here’s to health and taste combined! Enjoy every bite and come back to AH7 for more health-inspired recipes!

TOMATO, CHICKPEA AND BARLEY SALAD

Dive into a nourishing bowl of Tomato, chickpea and barley salad. It’s a perfect blend of flavors and textures that will reinvigorate your taste buds and nourish your body. Get ready to prepare this dish in just a few simple steps.

5 from 1 vote

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Prep Time: 15 minutes minutes

Cook Time: 30 minutes minutes

Total Time: 45 minutes minutes

Nutritions

Nutrition Facts

TOMATO, CHICKPEA AND BARLEY SALAD

Amount per Serving

Calories

320

% Daily Value*

Fat

 

8

g

12

%

Saturated Fat

 

1

g

6

%

Sodium

 

80

mg

3

%

Carbohydrates

 

50

g

17

%

Fiber

 

12

g

50

%

Sugar

 

8

g

9

%

Protein

 

9

g

18

%

* Percent Daily Values are based on a 2000 calorie diet.

Ingredients

• Tomatoes: 3 large ones diced (3 large tomatoes)
• Chickpeas: 1 can drained and rinsed (400g/14 oz)
• Barley: 1 cup uncooked (200g/7 oz)
• Cucumber: 1 medium diced (150g/5.3 oz)
• Red onion: ½ finely chopped (70g/2.5 oz)
• Olive oil: 2 tablespoons 30ml
• Lemon juice: from 1 lemon 3 tablespoons/45ml
• Fresh parsley: ¼ cup chopped (15g/0.5 oz)
• Salt: to taste

Instructions

• INSTRUCTIONS:
• Start by cooking the barley. In a pot, bring 3 cups of water to a boil. Add the barley and simmer on low for about 30 minutes, or until tender and the water has been absorbed.
• While the barley is cooking, prep your other ingredients. Dice the tomatoes, cucumber, and chop the red onion.
• In a large mixing bowl, combine the drained chickpeas, diced tomatoes, cucumber, red onion, and cooled barley.
• In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper to make the dressing.
• Pour the dressing over the Tomato, chickpea and barley salad mixture. Mix well to ensure all ingredients are coated evenly.
• Finally, stir in the freshly chopped parsley.

Notes

TIPS

For a more intense flavor, let the Tomato, chickpea and barley salad sit for an hour in the fridge before serving.

Swap out parsley for fresh mint or basil to give a different herby twist.

If you want some crunch, consider adding roasted nuts or seeds on top.

SERVING SUGGESTIONS

This Tomato, chickpea and barley salad is best served chilled, but you can also enjoy it at room temperature.

Pair it with grilled chicken or fish for a protein boost.

Perfect for picnics and summer outings.